You eat all of your veggies, you’re a regular at the gym. You’d call yourself healthy–but are you really? Nobody’s perfect. Even the healthiest fall for these common bad habits. Experts tell us some simple habits to break in order to live a truly healthy lifestyle.

1. Ignoring StressHealthy eating habits will only take you so far. When stress goes unmanaged, it will have adverse effects, says Dr. Frank Lipman, an Integrative & Functional Medicine Physician. “Stress is linked to so many health problems including adrenal fatigue, weight gain and disrupted sleep.” Dr. Lipman, first and foremost, recommends Restorative Yoga to relax and unwind (you can find beginner poses in his new book, The New Health Rules) as well as meditation apps like Headspace and Buddhify to de-stress.

2. Embracing the ‘No Pain, No Gain’ Mentality“People sometimes think if they feel pain that they are working out harder and feeling the ‘burn,’” says Andrea Rogers, the founder and creator of Xtend Barre. “There is a big difference between pain and burn.” Pain is usually caused by overuse of muscles and improper placement or use of the body, says Rogers. Bottom line: pain leads to injury and injuries are a major setback to goals.

3. Popping MultivitaminsInstead of taking a general multivitamin, choose supplements based on specific deficiencies, such as iron or zinc. “Taking a general multivitamin can be unwise as it can give too much of some nutrients and not enough of others,” says Robert Roose, a nutritionist at Carob Cherub. “Better yet, eat more nutrient-rich foods. It’s practically impossible to overdose on fruits and vegetables. Plus nutrients often interact positively with one another in whole packages, which is why food should be considered our primary source of nutrition.”

4. Beeing Too ‘Good’ All the Time“Some of us can get too wrapped up in our healthy diet and forget to enjoy ourselves,” says Dr. Lipman. “Connection to others, community and friendship are important for both physical and mental health, so don’t forget to laugh a little!”

5. Forcing Yourself to ‘Like’ FoodsThis may prove you have the willpower of a monk, but when was it ever said that to be healthy we had to hate the foods we consumed? “It’s really important to find healthy foods that you truly enjoy eating, so that you don’t feel deprived,” says Dr. Lipman. “For example, I start my day with a smoothie with chocolate whey protein powder, avocado, blueberries, greens powder and MCT oil. It tastes like dessert!”

6. Drinking Too Much WaterWe’ve been ingrained to drink eight glasses of water daily, no matter how thirsty (or not thirsty) we are. “Our bodies are not built like a simple hose—water in, water out,” says Kevin Meehan, a holistic practitioner and the founder of Meehan Formulations. “It maintains a regulated system of establishing how the water functions, from transporting nutrients to maintaining the health of our cells.” Drinking too much disrupts this entire system and will cause the body to excrete more nutrients than necessary.

7. Drinking Too Much Fruit JuiceAlthough fruit juice does contain vitamins and minerals that cleanse the body, the large amount of sugar causes spikes in our blood sugar levels. “They also have little of the fiber that is found in the whole fruit to slow the absorption into the body,” says Donovan Green, a celebrity fitness trainer and author of No Excuses Fitness. Avoid sugary versions by concocting your own version with stevia or drinking one of V8’s new vegetable and fruit blends ($3.99, V8juice.com) that have the nutrients without the added sugar.

8. Assuming Skinny=HealthyJust because you can eat whatever you want and not gain a pound, it doesn’t mean you should eat whatever you want. “It doesn’t matter how fit your body may appear to be,” says Green. “What you eat will eventually catch up to your health and destroy what you took advantage of for so long.” Make healthy eating habits now so you never have to reap repercussions in the future.

9. Skimping on Sleep to Work OutThere’s obviously nothing wrong with being dedicated to a workout routine, but when it gets in the way of your zzz’s you have a problem. Your body needs proper rest and recovery,” says Liz Barnet, a fitness and food coach. “Whether you wake up extra early, or stay up late after an evening sweat session, you are risking your health.” She recommends focusing on getting a consistent 7-8 hours of sleep a night. Then schedule your workout around that timeframe.

10. Purchasing Food Based on Calorie and Fat ContentJust because a food is low in fat and calories, it doesn’t mean it’s healthy. Read the ingredients section. This tells us what is in the product which is more important than calories and fat,” says Green. “If you cannot pronounce the ingredients and it’s largely chemical based, it is not a health food.”

We’ve all been there. After a weekend of too much takeout and vino, we vow to get our healthy eating act together. But when Seamless and sauvignon blanc is an option, plain salad can seem so… unsatisfying. “Salad is the classic diet food that is often perceived as a punishment for overindulgence,” says nutrition and weight loss coach Jena la Flamme. “But that doesn’t have to be the case. Salads can be extremely satisfying.”

Here are la Flamme’s seven tips for adding extra deliciousness to your leafy greens, while also keeping it incredibly healthy. You’ll never be bored by salad again—we promise.

Be Particular with Your GreensSince raw greens are the base of the salad, make it something you like. “A great salad can start with a favorite green or a medley of favorites—arugula, baby spinach, kale, romaine, and mixed spring greens among them,” Jena says.

Include SeedsThey’re not just for the birds. Seeds add extra crunch and flavor, and are a great source of protein. Skip croutons and opt for a couple of la Flamme’s favorites: sesame seeds, chia seeds, ground flaxseeds, hemp seeds, pumpkin seeds, and sunflower seeds.

Pack in the ProteinAdding protein to your salad is one of the best things you can do for your body—and your fitness. “Research shows that eating protein can boost the rate at which your body builds new muscle,” says la Flamme. Protein is also beneficial for people looking to lose weight. “The more muscle you have, the more calories your body burns at rest, therefore supporting lasting weight loss.” Add beans, cheese, chicken, fish, quinoa, or tofu to your greens for a delicious boost.

Add Something SweetGreens often taste bitter, and if you are used to more processed foods, some of the flavors of raw vegetables might be unfamiliar. Jena recommends adding some sweetness: beets, carrots, corn and fresh peas are great places to start. When it comes to the dressing, she simply adds a touch of natural sweetener to the oil and vinegar. Think agave syrup, maple syrup, raw honey, or stevia.

Get a Daily Serving of FruitAnother simple way to add something sweet to your salad: drop in a handful of fruit. “Don’t worry about the rule that says we shouldn’t eat fruits and vegetables together. Fruits are a great complement to salad greens,” says la Flamme. Try apples, pears, grape, mango slices, tomatoes, raisins, and dried cranberries.

Add a Little SpiceIf you’re feeling daring, add garlic, green onions, daikon radish, mustard greens, or red onion. They’re not only tasty, they’re also beneficial. “Some of these vegetables also have properties that dissolve fat, mucus, and cholesterol, so you derive therapeutic benefits, as well as flavor,” Jena says.

Make Oil the Core of Your DressingA cold-pressed oil created using minimal heat and no chemicals retains the highest amount of nutrients and will be more flavorful. Opt for one of la Flamme’s favorite oils: almond, avocado, peanut, olive, or flaxseed.

There’s no magic formula to eating on a budget. Like anything else, it takes a little planning, creativity, and good old-fashioned work. But when you consider the rewards—better health and more money!—we can almost guarantee that you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food, but if you look at cooking as an adventure, you’ll also have plenty of days when you find yourself pleased with what you’ve accomplished. Superfoods are much more varied than you might think, says Rene Ficek, a Registered Dietitian and Lead Nutrition Expert at Seattle Sutton’s Healthy Eating, and believe it or not, some of them can actually be found at super reasonable prices. It may not be as difficult to eat healthy on a budget as you think.

Beans and Lentils
Whether canned or dried, these fibrous foods make nutritious, hearty soups, and can be also act as a main course with the addition of fresh vegetables or rice, says Ficek. Research shows eating beans can help control your blood sugar, keep your weight down, and reduce risk of heart disease.

Brown Rice
Brown rice makes a great, filling addition to a leftover meal and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it, says Ficek. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.

Soups
Semi-homemade soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Feel free to experiment with adding your own herbs and spices, says Ficek.

Eggs
Eggs have gotten a bad rap in the past for being high in cholesterol, but the latest research tells us that we don’t necessarily need to avoid them. The hard truth: If you need to lower your cholesterol, lowering your body fat overall will prove much more effective than simply tossing out the yolk. Dietary cholesterol isn’t bound to blood cholesterol, and the yolk contains half the protein and vitamins A, D, and E in the entire egg, says Ficek.

Frozen Chicken Breasts
Chicken breasts are very versatile and provide us lots of healthy, lean protein, says Ficek. Frozen breasts are much cheaper than fresh, but it’s best to consume the chicken breast within 2 months of freezing for optimal tenderness and taste.

Tea
Surprise—you don’t have to spend big bucks on fancy teas to get a potent health punch. Regular black tea can easily fit the bill. Why? Even your standard brand is packed with flavonoids, the protective compounds that neutralize health-damaging particles called free radicals to maintain cell health.

Go MobileRachel Holland, founder of SurvivingTheStores.com and a Savings.com DealPro, likes to use Favado to find the best deals on her foods of choice. The app enables you to compare sales and prices across a range of grocery stores, including Whole Foods, Sprouts, and Trader Joe’s, and set up alerts for when your favorite ingredients or healthy brands go on sale at your grocery store. From SnipSnap to Coupons, there are tons of apps that will alert you if there is a coupon at the store you are currently shopping in, says Shelley Carella, head of marketing and community at Yummly.

Buy Local
Buying from your neighborhood organic farmer can save you a bundle, and buying direct from those wholesalers will guarantee you the lowest prices, says Holland. If you are unsure where to find local farmers in your area, just check out Local Harvest to track ‘em down near you.

Buy in Season
Buying fruit and vegetables out of season, whether organic or not, will always cost more. Out-of-season selections carry the added cost of transportation and energy, so be sure to purchase in season produce for the lowest prices. If you cannot live without blueberries in your morning oatmeal, then buy in bulk during blueberry season and freeze them, says Holland.

Skip Convenience Foods
Supermarkets can be sinister: They know that the average person is short on time, which is why they cash in on pre-sliced veggies, trimmed-and-cleaned chicken breasts, and pre-cooked everything. What making foods from scratch demands in time often saves you in money, says celebrity nutritionist JJ Virgin. Pre-chopped produce comes with a hefty markup of 40-percent, so avoid veggie trays and take the time to prepare produce yourself. Not only will you save money, but you’ll save flavor, too; freshly sliced apples, carrots, and the like are far tastier than the pre-sliced stuff, says Perez.

Load Your Plate with Fiber
Fiber delays gastric emptying, balances blood sugar, curbs cravings, and makes you feel full faster, says Virgin—what’s not to love? Aim for two or three inexpensive, high-fiber foods at every meal. Excellent choices include avocado, legumes, nuts, seeds, and leafy greens.

Buy Organic Selectively
Not all produce needs to be purchased organic, as thick, removable skins protect some fruits and veggies from pesticides and other chemicals, says Kendal Perez, Savings Expert with CouponSherpa.com. The Clean 15 represents the produce you’re safe to purchase non-organic, saving your health and your wallet. On the other hand, the Dirty Dozen Plus is a list of fruits and veggies you should only buy organic if pesticides are a concern.

Consider Frozen
While healthy fruits and vegetables are available year-round in most parts of the U.S., prices vary based on the season. If you’re craving strawberries in December, for example, they are going to be pricey. However, frozen produce is always a good deal, and just as healthy as the fresh stuff. In fact, frozen produce is flash frozen at peak ripeness, providing you with all the nutrients at a fraction of the cost, says Perez.

Plan Ahead
Planning meals before the week starts will keep you from falling into the habit of ordering in or making bad food choices just because they’re quick and easy, says Enke. Check sales, locate healthy recipes, and create a shopping list for all the dishes you’ll make that week. After shopping, invest some time in slicing and prepping fruits and vegetables for the week and refrigerate in re-sealable containers. Cook pantry staples such as chickpeas, lentils, quinoa, and brown rice in large batches when you have some time for fast and healthy meals later.

Stock Up During Sale Time
If you have room for storage, stocking up on healthy items during sale time is awesome, says Perez. For example, nuts will be on sale as we head into the holiday season, and they make a great source of fiber, protein, omega-3 fatty acids, and more. Most perishable foods can be frozen for later, too.

Go Big on Flavor
An easy way to make a delicious dinner without adding calories or cost is by incorporating spices, seasonings, and seasoned vinegars into your cooking repertoire, says Enke. A little goes a long way with these ingredients that need to be purchased very infrequently and can last for long periods of time on your shelf.

Eat Out Less
Dining out is a big part of weight gain and unhealthy eating, and does nothing for your bank account, either. Try to eat at home as often as possible, and bring your own lunch to work, suggests Perez. Cutting down on dining expenses will no doubt cut down on calories, too.

Making the decision to eat healthy is the easy part, but it’s what comes after that can be a little more difficult. All you have to do is walk into a grocery store to become overwhelmed with all the food choices out there, not the mention the array of crazy diets being endorsed by celebrities. We reached out to nutritionist Christine Avanti to give us the basics on how to eat healthy.

Say Goodbye to “Fake” Foods
If there’s one type of food that should be dropped completely from your diet, it’s processed foods, says Avanti. “In my book Skinny Chicks Eat Real Food, I talk about Real Food vs. Fake food. When I refer to fake food, I am talking about processed food. Factory foods are processed in a way that diminishes the nutritional value of the basic ingredients, adds calories from fats and sugars, and disguises the loss of taste and texture with salt, artificial colors and flavors, and other additives.”

So how can you tell if something is processed or not? Look at the ingredients listed on the back. There should be no more than five ingredients.

Say Hello to “Real” Foods
So what foods should be added to your diet? Real foods like veggies and fruits that aren’t packaged. “Real food is high in antioxidants which fight free radical damage,” says Avanti. “Free radicals are the villains behind aging because they break down cells and slow cell rejuvenation. Avoiding fake factory foods (packaged foods) and consuming a diet of real foods means you are loaded up on essential vitamins and minerals—such as vitamin C—which the body requires to produce collagen.”

Ingredients to Stay Away from
When shopping for food, stay away from added sugars, refined carbs (like white flour), and high-fructose corn syrup. You also want to stray away from processed polyunsaturated oils, hydrogenated vegetable oils and trans fats. When you want to indulge in carbs, stick to 100% whole wheat and whole grain.

Don’t Rely On Shortcuts
We’re all looking for that magic pill or diet that will take away the chore of having to eat healthy, so we can do what we really want, which is stuff our faces with pizza and Oreos. It seems the latest shortcut has come in the form of juicing. Avanti says, “Strict juicing as a meal replacement is not a good idea, because it omits essential nutrients such as protein. Juicing also removes fiber. Without fiber, protein or healthy fats in a meal, blood sugar levels rise rapidly, and this causes fat storage and leaves your hungry.”

So while an occasional juice here or there isn’t the worst, don’t let it take the place of a healthy meal. You can also try adding Aloha’s The Daily Good ($75, aloha.com) green powder to water or smoothies on days when you aren’t getting in all your veggies.

]]>http://dailymakeover.com/how-to-eat-healthy/feed/0hpeating_healthymenshinskiymPhoto: Getty ImagesStarving By Lunch? How To Make Over Your Breakfasthttp://dailymakeover.com/starving-by-lunch-how-to-make-over-your-breakfast/
http://dailymakeover.com/starving-by-lunch-how-to-make-over-your-breakfast/#commentsThu, 10 Jan 2013 20:53:00 +0000http://dm.sg.umbrella-web.com/starving-by-lunch-how-to-make-over-your-breakfast/]]>On busy days, breakfast always seems to fall by the wayside. Who hasn’t skimped on food in the morning because they were too busy taming their unruly hair? (My curling iron steals all the attention.) Since I’m always on the lookout for healthy meals I can take on the go, I spoke with dietitian Willow Jarosh from C&J Nutrition and Lole brand ambassador who shared her tricks for staying full until lunchtime — which makes it a whole lot easier to avoid those free doughnuts at the office.

How To Fill Up On A SmoothieI jumped onto the juice/smoothie craze a year ago, but didn’t get energy boost and weight loss results I thought I would. Instead I find myself starving at my desk by noon every day, so clearly something isn’t working. Jarosh told me the one thing my recipe was missing — carbs.

In recent years, dieters have become scared of carbs. But Jarosh cited studies that have found women who eat whole grains on a regular basis eat less in general and actually weigh less. She advised that each meal needs a mix of high-fiber carbs, healthy fats and protein. To get a heartier carb, she suggested I add grains or chia seeds to my morning smoothie. Chia seed (yes, like the Chia pet) is rich in omega-3 fatty acids, antioxidants, protein and fiber, and because it doesn’t have any flavor you can add it to just about anything. One word of caution: chia seeds hold water, and when mixed in a beverage, they get a gelatin-like texture so you have to consume your beverage a little faster than you normally would.

Breakfast: Before Or After Your Workout?
Jarosh says you shouldn’t skimp on breakfast. The key isn’t necessarily eating before you work out, but eating 20-30 minutes after. If you’re starving when you first wake up (which is a good thing!), split your breakfast in half — a little before you lace up your sneakers and the rest when your workout is done. Even if you’re not much of an eater after working out, something as small as half a banana or Greek yogurt will jumpstart your metabolism for the day.